Celeste 4-19-17

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Exercises:
  • Lets Get Started
  • Warmup: 10 Large Shoulder Rolls Back/forward
  • 3 Arm Circles Reach: Palms Up
  • Side Lunge Right/standing (stay Right & Hold Low On Last Rep)
  • (hands Behind Head) Pulse Low - Side Lunge Pulse Right
  • Right Toe Points **its Down Shift Point/inhale Exhale Center
  • Torso Twist *its Down Shift Twist /inhale Exhale Press
  • Knee Lift *its Down Shift Lift/inhale Exhale Lift
  • Hold Low - Side Lunge Pulse
  • Transition Left: Alternating Side Lunges Left/right
  • Hold Low Left: Side Lunge Pulse
  • Side Lunge Left: Center/step Left (stay Left) **its Down Shift Squeeze - It’s Inhale Exhale Center
  • Left Toe Points ***it Goes Down Shift Point
  • Torso Twists - Left Side *take It Down Shift Twist Left
  • Knee Lifts **its Down Shift Lift
  • Side Lunge Pulse Left (stay Left - Hands In Prayer)
  • Finish Warmup: Shift Body Center, Legs Parallel, Palms To The Mat, Bend Knees, Roll Up, Head Is The Last To Lift (reach For Weights)
  • Shoulders/set Up: Legs In V, Light Weights, Arms Stacked/bent, Shoulder Height - V Leg Pulses Down (option To Lift Heels Small)
  • Alternate Reach/stack Arms - V Leg Pulses Down
  • Maintain Leg Pulses: Isometric Hold Arms Reach Long (8 Counts) ********transition Arms To Closed Goalpost
  • Arms: Open/close Goalpost - Legs: Step Out Right Side - Wide V To V (stay Right Leg)
  • Arms: Open Goalpost Pulses Up - Legs: Hold Wide V
  • ⚪️{pivot Body Left} Closed/open Goalpost - Legs: Lunge/wide V
  • Hold Lunge Low - Closed Goalpost Pulses Up *********transition: Maintain Pulses Up - Shift Weight Forward/straighten Back Leg (right) - Toes To The Mat To Start
  • Shoulder Press To W - Leg Goes Long Behind Or Lifts Up
  • W Arm Pulses In
  • T To W Arms - Hinge Torso Forward
  • Reverse Fly - Leg Lifts/lowers
  • Pulses Up Reverse Fly - Leg Pulses W/arms
  • Repeat: Reverse Fly - Leg Lifts/lowers
  • Repeat 2: Pulses Up Reverse Fly - Leg Pulses W/arms
  • ⚪️{pivot Right, Facing Front, Legs In Wide V Knee Bend} Transition: Bicep Side Reach Pulse
  • Bicep Curls Side (elbows Wide)
  • Legs: Step Out Left Foot - Wide V To V
  • Bicep Side Reach - Legs In Wide V Knee Bend
  • ⚪️{pivot Right} Bicep Side Curls (elbows Wide) Legs Side V To Lunge
  • Lunge Holding Low - Bicep Curl Pulses
  • Transition: Maintain Bicep Pulses - Hinge Torso Forward/straighten Back Leg (left)
  • Arms T To Straight Back (angel’s Wings)
  • [palms Face In} Tricep Straight Arm Lift - Option To Lift Back Leg
  • Elbow Bend Reach (option To Keep Back Leg Lifted)
  • Combine: Straight Arm Lift/bend Reach
  • (palms Up) Straight Arm Lift/legs:together Parallel Squat
  • (double Time) Palms Face Down/up
  • Finish: Static Hold Arms/heels Lifted
  • Transition Stretch: Straight Arm Bar Stretch
  • Shoulder Parallel Cross Over
  • Overhead Tricep Stretch
  • Shoulder Parallel Cross Over (other Side)
  • Overhead Tricep Stretch (other Side)
  • Plank/push Up: Straight Arm Plank - Rock Forward/back
  • Straight Arm Plank - Knee Bends
  • Step Outs
  • Plank Jacks (end W/quick Down Dog Stretch)
  • Forearm Planks: Rock Forward/back
  • Alternate Arm Reach Forward (drop To Knees) 2 Counts
  • Extend Legs Long (back Into Forearm Plank Position) Little Hip Lifts Up
  • Shell Stretch
  • Modified Plank Push Ups: Wide Arms Down/up (2 Counts - Slow) Come Down To The Knees During This Entire Series
  • Wide Arm Pulses
  • Wide Arm (singles)
  • Isometric Hold - Low
  • Transition Stretch: Kneeling Shoulder Rotation Stretch (each Side)
  • Transition Stretch - Down Dog (walking Hands Towards The Feet, Bend Knees Lift Up, Head Is Last To Lift)
  • Set Up - Thighs/chair: Loop Band Above Knees, Navel Touches Barre, Feet Under Hips, Legs Slightly Wider Than Hip Distance Parallel
  • Chair - Thighs Press Out
  • Chair - Pulses Down
  • Combo - Press Out/pulse Down
  • Heel Lifts/lowers - Slow
  • Pulse Down W/heels Lifted
  • Full Range Lift/lower Upper Body - Option To Lift Arms Off The Barre At The Top
  • Hold Low In Chair - Alternate Quick Heel Lifts (right/left)
  • Setup - Hold Low: Walk Feet Back Under Hips/straighten Arms, Press Hips Back - Start Hinged Chair Series
  • Hinged Chair Pulse
  • Heels Lift/lower - Slow
  • Thighs Press Out - Heels Stay Lifted
  • Hip Press Back - Hands On The Barre
  • Set Up - Standing Left Side Profile/right Side Leg Lifts - Stay Low, Drop Heels, Place Left Forearm (elbow) On The Barre, Right Arm Goes Long Overhead Side Reach/ Leg Goes Long Diagonal Right - Turn (open Body) Profile Left Side On The Barre, Foot Flexed
  • Pulses Up - Foot Flexed
  • Bend Reach - Flexed Foot
  • Combo - Pulse/bend Reach
  • Mini 1/2 Circles - Back/center
  • Pulses Up - Leg On The Diagonal/back
  • Bend Reach - Leg Diagonal/back
  • Combo - Pulse Up/bend Reach
  • Double Time - Pulses Up (leg Still Maintains Back/diagonal)
  • Transition Squat: Face Barre - Full Range (hips Press Back/center)
  • Set Up - Standing Right Side Profile/left Side Leg Lifts - Stay Low, Drop Heels, Place Right Forearm (elbow) On The Barre, Left Arm Goes Long Overhead Side Reach/ Leg Goes Long Diagonal Left - Turn (open Body) Profile Right Side On The Barre, Foot Flexed
  • Mini 1/2 Circles - Back
  • Transition Stretch: Remove Band/face Barre - Standing Figure 4 (rock Hips - Each Side)
  • Set Up: Glutes/hamstrings - Standing Fold Over Flat Back Straight Leg Right Side (legs In V)
  • Lift/lower
  • Pulses Up
  • Lift/lower - Cross Midline
  • Add Bend & Straighten Of Supporting Leg
  • Legs/hips Parallel - Foot Flexed: Pulses Up (smile Line)
  • Lower/lift
  • Lower/lift Crossing Midline
  • Transition Stretch: Figure 4 (begin Repeat Of Series)
  • Set Up: Glutes/hamstrings - Standing Fold Over Flat Back Straight Leg Left Side (legs In V)
  • Transition Stretch: Figure 4 (end Repeat Of Series)
  • Set Up: Low Bridge - Legs Together Parallel
  • Hip Pulses Up
  • Alternating Hip Lifts: Right/left
  • Quick - Hip Lower/lifts
  • Slow - Pelvic Tuck/release
  • Hip Pulses Up/hold
  • Transition Stretch: Leg Hugs/rock Side To Side & Roll Up
  • Set Up: Round Back Abs W/light Weights Close By - Hands On Thighs To Start
  • Pelvic Tuck/release
  • Thigh Squeeze
  • Arms Go Long & Front - Lift/lower Slow
  • Arm Pulses Up
  • Torso Lift/lower (option To Bring Hands Back To Thighs)
  • Arms: W/shoulder Press (holding Round Back)
  • Add Torso Lower/lift
  • W Arm Pulses In (holding Round Back)
  • Transition - Round Back On Elbows - Legs Out/in 2 Counts
  • Tabletop - Legs Lower/lifts 1 Inch
  • Crunches: Hands Come Behind Head/legs In Tabletop - Pulses Up
  • Full Range - Tap Shoulder Blades To The Floor 2 Counts
  • Full Range - Reach Arms Forward Curl/lengthen
  • Add Straightening/bending Of Legs
  • Reverse Crunch: Drop Head - Legs High/straight
  • Bicycle: Straight Leg Scissor Kicks
  • End Abs: Add Torso Crunch Twist (mod: Bring Knee Bend)
  • Ending Stretches - Legs Up, Right Side Then Repeat For Left Side
  • Ending Stretch - Shell
  • Diagonal Shell Stretch - Both Sides
  • All 4’s - Cat/cow
  • Kneeling Hamstring Stretch
  • Kneeling Quad
  • 2nd Side - Kneeling Hamstring
  • 2nd Side - Kneeling Quad
  • Down Dog
  • Hip Pop - In Down Dog
  • Standing Fold Over
  • Standing Fold Over - Arms Reach Back (enter Lace Fingers/press Up Thru Shoulders)
  • Roll Up - Arch Back - Head Is Last Too Lift - Come To Standing - End Class
  • Let’s Get Started 0:05
  • Warmup: 10 Large Shoulder Rolls Back/Forward 0:15
  • 3 Arm Circles Reach: Palms Up 0:15
  • Side Lunge Right/Standing (stay right & hold low on last rep) 0:30
  • (hands behind head) Pulse Low - Side Lunge Pulse Right 0:15
  • Right Toe Points **Its Down Shift Point/Inhale Exhale Center 0:15
  • Torso Twist *its Down Shift Twist /Inhale Exhale Press 0:15
  • Knee Lift *its Down Shift Lift/Inhale Exhale Lift 0:15
  • Hold Low - Side Lunge Pulse 0:15
  • Transition Left: Alternating Side Lunges Left/Right 0:15
  • Hold Low Left: Side Lunge Pulse 0:15
  • Side Lunge Left: Center/Step Left (stay left) **Its Down Shift Squeeze - It’s Inhale Exhale Center 0:30
  • Hold Low Left: Side Lunge Pulse 0:15
  • Left Toe Points ***It Goes Down Shift Point 0:15
  • Torso Twists - Left Side *Take It Down Shift Twist Left 0:15
  • Knee Lifts **its Down Shift Lift 0:15
  • Side Lunge Pulse Left (stay left - Hands In Prayer) 0:15
  • Finish Warmup: Shift Body Center, Legs Parallel, Palms To The Mat, Bend Knees, Roll Up, Head Is The Last To Lift (Reach for Weights) 0:10
  • Shoulders/Set Up: Legs In V, Light Weights, Arms Stacked/Bent, Shoulder Height - V Leg Pulses Down (Option to Lift Heels Small) 0:30
  • Alternate Reach/Stack Arms - V Leg Pulses Down 0:30
  • Maintain Leg Pulses: Isometric Hold Arms Reach Long (8 counts) ********Transition Arms to Closed Goalpost 0:15
  • ⚪️Arms: Open/Close Goalpost - Legs: Step Out Right Side - Wide V to V (Stay Right Leg) 0:30
  • Arms: Open Goalpost Pulses Up - Legs: Hold Wide V 0:30
  • ⚪️{Pivot Body Left} Closed/Open Goalpost - Legs: Lunge/Wide V 0:30
  • Hold Lunge Low - Closed Goalpost Pulses Up **Transition: Maintain Pulses Up - Shift Weight Forward/Straighten Back Leg (Right) - Toes To The Mat To Start 0:30
  • Shoulder Press to W - Leg Goes Long Behind or Lifts Up 0:30
  • W Arm Pulses In 0:15
  • T to W Arms - Hinge Torso Forward 0:30
  • Reverse Fly - Leg Lifts/Lowers 0:30
  • Pulses Up Reverse Fly - Leg Pulses w/Arms 0:15
  • Repeat: Reverse Fly - Leg Lifts/Lowers 0:30
  • Repeat 2: Pulses Up Reverse Fly - Leg Pulses w/Arms 0:15
  • ⚪️{Pivot Right, Facing Front, Legs in Wide V Knee Bend} Transition: Bicep Side Reach Pulse 0:30
  • Bicep Curls Side (elbows wide) 0:30
  • Legs: Step Out Left Foot - Wide V to V 0:30
  • Bicep Side Reach - Legs in Wide V Knee Bend 0:30
  • ⚪️{Pivot Right} Bicep Side Curls (elbows Wide) Legs Side V to Lunge 0:30
  • Lunge Holding Low - Bicep Curl Pulses 0:15
  • Transition: Maintain Bicep Pulses - Hinge Torso Forward/Straighten Back Leg (Left) 0:15
  • Arms T to Straight Back (Angel’s Wings) 0:30
  • [palms face in} Tricep Straight Arm Lift - Option to Lift Back Leg 0:30
  • Elbow Bend Reach (Option to Keep Back Leg Lifted) 0:30
  • Combine: Straight Arm Lift/Bend Reach 0:15
  • (Palms Up) Straight Arm Lift/Legs:Together Parallel Squat 0:30
  • (Double time) Palms Face Down/Up 0:15
  • Finish: Static Hold Arms/Heels Lifted 0:15
  • Transition Stretch: Straight Arm Bar Stretch 0:12
  • Shoulder Parallel Cross Over 0:12
  • Overhead Tricep Stretch 0:12
  • Shoulder Parallel Cross Over (other side) 0:12
  • Overhead Tricep Stretch (other side) 0:12
  • Plank/Push Up: Straight Arm Plank - Rock Forward/Back 0:30
  • Straight Arm Plank - Knee Bends 0:30
  • Step Outs 0:15
  • Plank Jacks (End w/Quick Down Dog Stretch) 0:30
  • Forearm Planks: Rock Forward/Back 0:30
  • Alternate Arm Reach Forward (Drop To Knees) 2 Counts 0:15
  • Extend Legs Long (back into Forearm plank position) Little Hip Lifts Up 0:30
  • Shell Stretch 0:15
  • Modified Plank Push Ups: Wide Arms Down/Up (2 Counts - Slow) Come Down to the Knees During This Entire Series 0:45
  • Wide Arm Pulses 0:15
  • Wide Arm (singles) 0:15
  • Isometric Hold - Low 0:15
  • Transition Stretch: Kneeling Shoulder Rotation Stretch (each side) 0:15
  • Transition Stretch - Down Dog (walking Hands Towards The Feet, Bend Knees Lift Up, Head Is Last To Lift) 0:15
  • Set Up - Thighs/Chair: Loop Band Above Knees, Navel Touches Barre, Feet Under Hips, Legs Slightly Wider Than Hip Distance Parallel 0:15
  • Chair - Thighs Press Out 0:30
  • Chair - Pulses Down 0:30
  • Combo - Press Out/Pulse Down 0:30
  • Heel Lifts/Lowers - Slow 0:30
  • Pulse Down w/Heels Lifted 0:30
  • Full Range Lift/Lower Upper Body - Option to Lift Arms Off the Barre at the Top 0:30
  • Hold Low in Chair - Alternate Quick Heel Lifts (Right/Left) 0:15
  • Setup - Hold Low: Walk Feet Back Under Hips/Straighten Arms, Press Hips Back - Start Hinged Chair Series 0:10
  • Hinged Chair Pulse 0:30
  • Heels Lift/Lower - Slow 0:30
  • Thighs Press Out - Heels Stay Lifted 0:15
  • Hip Press Back - Hands on the Barre 0:15
  • Set Up - Standing Left Side Profile/Right Side Leg Lifts - Stay Low, Drop Heels, Place Left Forearm (elbow) on the Barre, Right Arm Goes Long Overhead Side Reach/ Leg Goes Long Diagonal Right - Turn (Open Body) Profile Left Side on the Barre, Foot Flexed 0:15
  • Pulses Up - Foot Flexed 0:30
  • Bend Reach - Flexed Foot 0:30
  • Combo - Pulse/Bend Reach 0:30
  • Mini 1/2 Circles - Back/Center 0:15
  • Pulses Up - Leg on the Diagonal/Back 0:15
  • Bend Reach - Leg Diagonal/Back 0:15
  • Combo - Pulse Up/Bend Reach 0:15
  • Double Time - Pulses Up (Leg Still Maintains Back/Diagonal) 0:10
  • Transition Squat: Face Barre - Full Range (Hips Press Back/Center) 0:20
  • Set Up - Standing Right Side Profile/Left Side Leg Lifts - Stay Low, Drop Heels, Place Right Forearm (elbow) on the Barre, Left Arm Goes Long Overhead Side Reach/ Leg Goes Long Diagonal Left - Turn (Open Body) Profile Right Side on the Barre, Foot Flexed 0:10
  • Pulses Up - Foot Flexed 0:30
  • Bend Reach - Flexed Foot 0:30
  • Combo - Pulse/Bend Reach 0:30
  • Mini 1/2 Circles - Back 0:15
  • Pulses Up - Leg on the Diagonal/Back 0:15
  • Bend Reach - Leg Diagonal/Back 0:15
  • Combo - Pulse Up/Bend Reach 0:15
  • Double Time - Pulses Up (Leg Still Maintains Back/Diagonal) 0:10
  • Transition Stretch: Remove Band/Face Barre - Standing Figure 4 (rock hips - each side) 0:30
  • Set Up: Glutes/Hamstrings - Standing Fold Over Flat Back Straight Leg Right Side (Legs in V) 0:10
  • Lift/Lower 0:50
  • Pulses Up 0:15
  • Lift/Lower - Cross Midline 0:30
  • Add Bend & Straighten of Supporting Leg 0:30
  • Legs/Hips Parallel - Foot Flexed: Pulses Up (smile line) 0:30
  • Lower/Lift 0:30
  • Pulses Up 0:15
  • Lower/Lift Crossing Midline 0:30
  • Add Bend & Straighten of Supporting Leg 0:30
  • Transition Stretch: Figure 4 (Begin Repeat of Series) 0:15
  • Set Up: Glutes/Hamstrings - Standing Fold Over Flat Back Straight Leg Left Side (Legs in V) 0:10
  • Lift/Lower 0:50
  • Pulses Up 0:15
  • Lift/Lower - Cross Midline 0:30
  • Add Bend & Straighten of Supporting Leg 0:30
  • Legs/Hips Parallel - Foot Flexed: Pulses Up (smile line) 0:30
  • Lower/Lift 0:30
  • Pulses Up 0:15
  • Lower/Lift Crossing Midline 0:30
  • Transition Stretch: Figure 4 (End Repeat of Series) 0:15
  • Set Up: Low Bridge - Legs Together Parallel 0:10
  • Hip Pulses Up 0:30
  • Alternating Hip Lifts: Right/Left 0:30
  • Quick - Hip Lower/Lifts 0:30
  • Slow - Pelvic Tuck/Release 0:30
  • Hip Pulses Up/Hold 0:15
  • Transition Stretch: Leg Hugs/Rock Side to Side & Roll Up 0:10
  • Set Up: Round Back Abs w/Light Weights Close By - Hands on Thighs to Start 0:10
  • Pelvic Tuck/Release 0:30
  • Thigh Squeeze 0:15
  • Arms Go Long & Front - Lift/Lower Slow 0:30
  • Arm Pulses Up 0:15
  • Torso Lift/Lower (Option to bring hands back to Thighs) 0:30
  • Arms: W/Shoulder Press (holding Round Back) 0:30
  • Add Torso Lower/Lift 0:30
  • W Arm Pulses In (holding Round Back) 0:15
  • Transition - Round Back on Elbows - Legs Out/In 2 Counts 0:30
  • Tabletop - Legs Lower/Lifts 1 Inch 0:30
  • Crunches: Hands Come Behind Head/Legs in Tabletop - Pulses Up 0:15
  • Full Range - Tap Shoulder Blades to the Floor 2 Counts 0:30
  • Pulses Up 0:15
  • Full Range - Reach Arms Forward Curl/Lengthen 0:15
  • Add Straightening/Bending of Legs 0:15
  • Reverse Crunch: Drop Head - Legs High/Straight 0:15
  • Bicycle: Straight Leg Scissor Kicks 0:30
  • End ABS: Add Torso Crunch Twist (mod: bring Knee Bend) 0:15
  • Ending Stretches - Legs Up, Right Side Then Repeat For Left Side 3:00
  • Ending Stretch - Shell 0:00
  • Diagonal Shell Stretch - Both Sides 0:00
  • All 4’s - Cat/Cow 0:00
  • Kneeling Hamstring Stretch 0:00
  • Kneeling Quad 0:00
  • 2nd Side - Kneeling Hamstring 0:00
  • 2nd Side - Kneeling Quad 0:00
  • Down Dog 0:00
  • Hip Pop - In Down Dog 0:00
  • Standing Fold Over 0:00
  • Standing Fold Over - Arms Reach Back (enter lace Fingers/Press Up thru Shoulders) 0:00
  • Roll Up - Arch Back - Head Is Last Too Lift - Come To Standing - End Class 0:00

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